Re: Re: What do you have to eat when you have high cholesterol?

Hello, Jamie.
Your question is a really important one because heart disease remains the 
number one killer of Americans.  About 65% of men and 55% of women have 
coronary heart disease.  More than one million people have heart attacks 
and over 400,000 will die from it in any given year. Heart disease 
accounts for 41% of all deaths in the U.S.A.  

There is no cure for heart disease, but we do have treatment and 
preventive lifestyle changes that can decrease the risk. Like most 
diseases there are many factors that can contribute to its development.  
90% of heart attacks come from blood clots, and cholesterol is only one of 
many risk factors.  In fact, a significant number of heart attack patients 
have normal cholesterol levels.  Other risk factors such as; smoking, high 
blood pressure, family history and obesity are the main factors, followed 
closely by lack of excercise.  Other risk factors are low levels of 'good 
cholesterol' and high levels of another type of fat, called triglycerides.
Bacterial or viral infections, or damage to the arteries that cause 
inflammation are risk factors.   Higher levels of a clot making protein, 
or even higher levels of a protein breakdown product, known as 
homocysteine, can all raise the risk.  

A diet to lower cholesterol will work in about 70% of people, but may be 
ineffective for the rest.  Diet may reduce cholesterol levels by as much 
as 10% to 15%.  So what kind of diet are we referring to?

The main thing to keep in mind is to eat a diet that is low in saturated 
fat.  These type of fats are known to raise blood cholesterol.  Such fats 
are normally found in animal products like meat, most dairy products, 
except those that are skim, and poultry skin.  These fats are solid at 
room temperature and also include butter, lard, and vegetable products 
like shortening, coconut oil and palm oils.  Also, read the label for the 
following words, 'hydrogenated' +/or 'trans fatty acids'.  These are 
chemical processes that raise cholesterol levels.  Such processes are used 
in cakes, pastries, cookies, chips and other snack and processed foods.  
Many margarines also use this process, but today you can find margarines 
that do not use it.

Although eggs, seafood, and organ meats all contain cholesterol, they do 
not have a significant impact on blood cholesterol levels for most 
people.  Saturated fat is four times more likely to raise blood 
cholesterol levels than cholesterol from food sources.  However most 
authorities still suggest a limit of 200 mg. of dietary cholesterol a day -
or about three eggs a week, especially if one has high cholesterol.  This 
is because a minority of the population is sensitive to dietary 
cholesterol.

The following types of food can help lower cholesterol levels.

FRUITS - are rich in a soluble fiber known as pectin, that work by binding 
with cholesterol, and excreting it out of the body.  
VEGETABLES - are rich in plant chemicals, including so called 
antioxidants, that help fight heart disease.  Try to have 5 to 10 servings 
from this group daily.  The following are some good examples:  apples, 
citrus fruit, berries, cabbage, kiwi fruit, brussel sprouts, apricots, 
carrots, and sweet potato.
LEGUMES - (also known as beans), are a great source of soluble fiber, 
especially soybeans, which contain other chemicals that help drive down 
cholesterol.  
WHOLE GRAINS - contribute an effect, particularly oats and barley, (rich 
in a soluble fiber know as beta glucan).  An excellent grain is ground 
flaxseed, which not only contains fiber, but plant hormones, called 
lignans and a beneficial fatty acid called alpha linolenic acid, all of 
which are heart-healthy.  Still other grains that lower cholesterol are 
psyllium and rice bran.  Remember to drink plenty of fluids as you 
increase your fiber intake.  
FISH - especially if you can replace it for meat might help lower 
cholesterol and triglycerides.  Fish can also 'thin the blood', thereby 
reducing the degree of blood clotting.  
NEUTRICEUTICALS - These are 'designer foods' on the market which contain 
medicinal-like ingredients derived from plant sources. They can lower 
cholesterol levels by an average of 10% when eaten in the recommended 
quantities.  Examples of such products are: Benecol or Take Control, which 
can be found in margarines.

Finally, it is important to raise the levels of the 'good cholesterol', 
called HDL. These help transport cholesterol out of the body.  The best 
ways to raise HDL levels are by aerobic excercise and alcohol, especially 
red wine.  Of course drink in moderation. (Also, see my answer on green 
tea and its heart-healthy benefits on the madsci.org website).

The father of medicine, Hippocrates knew the importance of a healthy diet 
2,400 years ago, as he put it, "let food be your medicine, and medicine be 
your food."

Hope that helps,
Peter Bosani.

References:  Wellness Foods A to Z - University of Berkeley
             Dyslipidemia Diet Guidelines - Parke-Davis
             Breaking the Rules of Aging - David A. Lipschitz